HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
Accountability Mission: No Mercy and No Excuses
The weekend is over. With the holiday were you able to stay on plan. Tell the whole truth and be accountable. Pat yourself on the back if you did. If you did not don't wast time fretting. Get back on track immediately.
Its about you, by you, and for you. With every decision ask yourself where it will lead. What to eat; how much to eat; to exercise or not... ask youself where am I headed today? Ask the question regularly and you'll have a good indicator of where you are headed in long term.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
The weekend is over. With the holiday were you able to stay on plan. Tell the whole truth and be accountable. Pat yourself on the back if you did. If you did not don't wast time fretting. Get back on track immediately.
Its about you, by you, and for you. With every decision ask yourself where it will lead. What to eat; how much to eat; to exercise or not... ask youself where am I headed today? Ask the question regularly and you'll have a good indicator of where you are headed in long term.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
MSW Roux-En-Y Gastric Bypass: Eat sensibly & enjoy moderation
Links: Are you a compulsive eater? for help OA meets on-line Keep Coming Back, One Day At a Time Overeaters Anonymous
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
Monday and being accountable. Could have done better but happy that I did well. Planning to do better. Here's what I ate yesterday along with taking vitamins.
Take care and be positive,
Z
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,164 | 60.0 | 100.9 | 63.5 | |||
| Water, tap | cup fl oz grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Salsa, red, uncooked | cup grams kg lb oz | 40 | 0.3 | 8.9 | 1.7 | ||
| Guacamole with tomatoes and chili peppers | cup grams kg lb oz | 133 | 11.4 | 8.8 | 1.9 | ||
| Nachos with chicken or turkey and cheese | cup nacho order grams kg lb oz | 125 | 6.9 | 5.3 | 10.1 | ||
| Nachos with beef and cheese | cup nacho grams kg lb oz | 153 | 10.1 | 5.9 | 9.7 | ||
| Tea, brewed, prepared with distilled water (a.k.a. black tea... | fl oz grams kg lb oz | 7 | 0.0 | 2.1 | 0.0 | ||
| Tortilla Chips | serving grams kg lb oz | 150 | 7.0 | 19.0 | 2.0 | ||
| Chicken, leg (drumstick and thigh), roasted, broiled, or bak... | cup, cooked, diced oz, boneless, cooked (yield after skin removed) oz, boneless, cooked, skinless oz, boneless, raw (yield after cooking, skin removed) oz, boneless, raw, without skin (yield after cooking) oz, with bone, cooked (yield after bone and skin removed) oz, with bone, cooked, without skin (yield after bone removed) oz, with bone, raw (yield after cooking, bone and skin removed) oz, with bone, raw, without skin (yield after cooking, bone removed) cubic inch, boneless, cooked, skin removed large leg (yield after cooking, bone and skin removed) leg quarter (yield after cooking, bone removed) medium leg (yield after cooking, bone and skin removed) small leg (yield after cooking, bone and skin removed) grams kg lb oz | 180 | 7.9 | 0.0 | 25.5 | ||
| Stevia/forth tsp | serving grams kg lb oz | 0 | 0.0 | 3.0 | 0.0 | ||
| Macaroni and cheese with egg | cup cubic inch grams kg lb oz | 245 | 11.5 | 25.2 | 9.9 | ||
| Turnip greens, cooked, fat added in cooking | cup grams kg lb oz | 70 | 4.6 | 7.2 | 1.9 | ||
| Honeydew melon, raw | cup cup, balls cup, diced (approx 20 pieces per cup) oz yields cubic inch melon (5-1/4" dia) melon (6" - 7" dia) wedge (1/8 of 5-1/4" dia melon) wedge (approx 1/16 of melon) honeydew balls wedge (approx 1/4 of melon) grams kg lb oz | 61 | 0.2 | 15.5 | 0.9 | ||
| Total | 1,164 | 60.0 | 100.9 | 63.5 |
Z
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
I also could have done better. A lot better. For starters I should have had lighter protein based foods during the day until we went out to dinner. Instead it was cereal for breakfast and a bagel for lunch. Not because I like those things. Just because I was too lazy to fix anything.
Like you said;positive! No point in crying over spilled milk.
Like you said;positive! No point in crying over spilled milk.
I have to complete my tracking for Father's Day but I'll tell you that it was a high calorie day. Since I expected to eat out, I built in several hundred extra calories. Sadly I was not as good as I should have been paying it forward so I will be cutting back all week inorder to maintain my calorie average for the month.
To be updated with my numbers...
ETA
Missed my target for the day by 51 calories and I broke the protein first rule with just 49g. Use me as a bad example today people. However, keep in mind my average daily protein month to date is 98g as compared to a daily protein need of 64g.
To be updated with my numbers...
ETA
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 71.46 | 308.04 | 262.52 | 48.44 | 2051 |
Missed my target for the day by 51 calories and I broke the protein first rule with just 49g. Use me as a bad example today people. However, keep in mind my average daily protein month to date is 98g as compared to a daily protein need of 64g.
M, this is the prime reason I love accountability. It really helps us take ownership for what we have done or are doing and plan the adjustments needed to get to our goal or just get back on track. You will balance your calories and protein, because you are accountable to yourself to succeed. Without accountablility, we usually lie and procrastinate. Thanks for helping me help myself.
Z
Z
With I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
LEE
on 6/21/11 1:44 am
on 6/21/11 1:44 am
As soon as I walk in the door from my vacation I will be resuming my Fat Smashing, cause all i'm smashing here is a ton of bread and olive oil.
I have been eating egg beaters every morning along with watermelon. That is what I eat every single morning, I guess it's my way of trying to maintain some kind of eating control. Cause a few hours after breakfast I am looking for gelato.
I have been eating egg beaters every morning along with watermelon. That is what I eat every single morning, I guess it's my way of trying to maintain some kind of eating control. Cause a few hours after breakfast I am looking for gelato.
Salty Pickle a.k.a. Lee
We can all use a splurge on vacation. Now you know what works when you get back you're in good shape. Have fun! Most Active
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